Monday, Dec 17, 2007 - Workout & Diet

Well, I started my new diet today. It was alot of eating, but relatively good food :-) I also started a new cycle of circuits today. It was a great workout (albeit long). Here is a summary:

Exercise	Round 1	Round 2	Round 3	Round 4	Round 5
Warm-up	5:20 mins-10 rollover V-sits; 5 fwd/bkwd fire hydrant leg circles; 10 slow mountain climbers, 5 groiners, stretching
Dbl Hang KB Clean & Alt Mil Press 1x5/side (26s)	5:43	16:30	26:16	37:23	50:51
Barbell Bent-Over Row 1x6 (Rounds 1-3: Bar + 30/side = 105 lbs; Rounds 4-5: Bar + 25/side = 95 lbs	6:55	17:39	27:28	38:43	52:11
Dbl KB Clean & Front Squat 1x6 (26’s) (1 sec pause @ btm)	8:29	19:09	29:17	41:15	55:00
DB KB Swing 1x5 (26) (swing to above head lvl)	9:34	20:22	30:53	43:10	57:18
Slow & Controlled Situp 1x10 (2 sec up, 8 sec down)	12:20	22:04	32:59	45:43	59:39
Sandbag Shoulder Clean 1x10 (20lbs)	14:20	24:10	34:51	47:31	1:01:41
Round Rest (90 secs)	15:50	25:42	36:25	49:24	1:03:12
Stretching - As prescribed by Mike	End Time: 1:12:04

A little insiration

When I'm feeling sluggish or tired and don't feel like training, I like to watch something inspirational to get my mind right and change my attitude. Here are 3 insipirational nuggets for you today. In the meantime, find and define what inspires YOU...and use it when you need it!

After watching this how can you NOT want to train and push yourself to achieve YOUR personal best today???

BTW - this song is sampled in the "Victory (Remix)" ft. Diddy, Biggy, 50 Cent....gets me pumped up every time!


This movie insipired me to take up boxing training. It got me in some of the best conditioning shape of my life. "What does it take to be great?"



It's not just football, Al. This is the mentality that every athlete -- beit a professional athlete, weekend warrior, or person just starting out -- should adopt. Rock on, brother...rock on.


I have a BIG training day planned, and I need ALOT of inspiration today. I will post the actuals at the EOD, but I am going to push, push, push and be my best today.

Summary of Workouts Dec 11-13, 2007

Thursday, Dec 13, 2007
Did my Friday kettlebell circuit, the last in this round of workouts. I didn't track my time, just did the workout. The exercises were as follows (3 rounds, 45 sec rest between exercises, 60sec rest between rounds):

• One-arm KB Clean and Push Press 1x7 each side (35lb bell)
• One-arm KB Bent-over Row 1x8 each side (44lb bell)
• Turkish Get-up 5 reps each side (26)
• Barbell Deadlift 6 reps 95lbs
• One-arm KB Swing 1x10 each side (44)

Wednesday, Dec 12, 2007
Today I worked out at CATZ. I had alot of fun, and this substituted for one of my interval cardio days. It was great to go back to CATZ!!

Tuesday, Dec 11, 2007 - Worked out with an AoS Friend
Today I met a friend from the AoS Forums, Anthony Calleo. We discussed some business and even managed to get a workout in. He did the Magic 50, and I did one of my circuits. We had a great time, and I'm looking forward to working with his friends in Houston. Anthony coached me as I snatched the 20kg for the very first time, 1 rep per side.

Found a Prowler!
In other news, I found a welder in Dallas (Scott Prosek) who will construct both a Prowler and a sled for me! He also sells products on eBay under the name sprcar74. They are very reasonably priced and of high quality. I will post his website information once it's ready. Here are a couple of pictures of past prowler's that Scott has built & sold:

Scott's Prowler (red):

Scott's Prowler (yellow):

Below are pictures of Elite Fitness Systems Econo Prowler (on-sale for $249 + shipping) and the Prowler ($349 + shipping). Aside from going with someone to make these products for you, EFS is the only company that I know of who sells Prowlers. Their website is: http://www.elitefts.com/

EFS Econo Prowler:

EFS Prowler:

Some Encouraging Words & My Next MUST HAVE Purchase

Yesterday was a beautiful day on many fronts. Not only was the weather gorgeous, but I spent the morning searching for locations to open my gym, had a phenomenal workout, ran into some nice people at the track who were inquiring about kettlebell training, had friends over for the Mayweather/Hatton fight, and managed to squeeze in a little Christmas shopping.

Anyway, I was on could 9 after receiving the following comments on my progress from my trainer: "Your progress is great so far and I am impressed with how well you have handled the circuits which are far from easy. I will keep your competition goals in mind moving forward and think you will find you lean out super fast with the training and diet. As you know diet is at least 60% of fat loss if not more so the combo will be very effective." (I start my pre-competition diet in a few weeks, and am currently cleansing).

In my spare time, I like to research underground training methods and tools. I hope that my boyfriend gets me some ropes for Christmas, because technically they were the next tool on the list :-). That being said, I was pumped up after reviewing the Prowler on Youtube and by trainers Joe DeFranco & Zach Even-Esh. I am definitely going to invest in one of these puppies for my gym (and my personal enjoyment). It's actually at the top of the list now; this little piece of equipment rocks!!! I don't know if any of you have done sled dragging before, but the prowler is apparently like a sled on steroids :-) I enjoy sled dragging/pulling, and I was considering getting a traditional dragging sled next year. However, now that I've seen the prowler in action, my decision is clear. Here are 2 videos: the first is Joe Defranco (my new crush, BTW) discussing the benefits of the prowler and why he uses it. the second is a group of football players executing prowler sprints supersetted with kettlebell swings as part of their conditioning training....gotta love it! These boys look soooo tired; I don't think I've ever seen such lack luster swings in my life - LOL. Bless their hearts, though...they tried!

Saturday Workout - PROVIDENCE...Just AWESOME!

The weather in Austin yesterday was fabulous (almost 80 degrees!), so I decided to bring a little bit of summer back by taking my workout to the track in the early afternoon. Of course, I had a workout all planned and totally changed my direction once I got there :-) I'd planned on doing a (wo)man maker workout that consisted of 7 cycles of push-ups/swings/1 lap/0:30 second rest, and then following that up with Cardio Survivor 2. Well, my actual workout was as follows:

AoS Providence - did the full workout, including the 3 min snatch test at the end. I also interspersed push ups with (chest press) round 3. I used a 12kg, which was WAY TOO LIGHT for the swings & 1-arm rows, but was perfect for all other exercises. I only had my 12kg with me at the track though, so that's what I did. All I kept thinking was wow, my circuits over the past few weeks have made me much stronger! The snatch test was even remarkably a breeze! I messed up the execution though and alternated 5 snatches R/L for the entire 3 mins instead of doing 1.5 mins R and 1.5 mins left. I also to this day have not gotten comfortable with the flip & squat; I just do a high pull and squat. This substituted one of my circuit workouts for the week.

For those of you who don't know about the Art of Strength series, here's the trailer for Providence...now that's what's up...


For the finisher for my workout I did one Cardio Survivor 2 circuit:
CIRCUIT 1, 3 Rounds. Used a step with 4 risers/side for the plyo movements; used a high step with 1 riser for the agility movements.
Round 1
* Plyo Power Jump Up
* Side to side (agility)
* Squat & Shoulder Press
* Crunch
* Bear Crawl back to beginning
* Rest 0:20

Round 2
* Plyo Pop Squat
* Ins & Outs (agility)
* Squat & Hammer Curl
* Crunch
* Crab walk back to beginning
* Rest 0:20

Round 3
* Running Pop Offs (plyometric)
* Run Up (agility)
* Squat & upright row
* Crunch
* Lateral Shuffle back to beginning
* Rest

END OF WORKOUT: 1 hour 8 mins - AWESOME

Who are you training with?

Some friends are wondering who I'm working with regarding my off-season training. Alot of people ask, well if you are a trainer, why can't you just train yourself? Well, the truth of the matter is that I absolutely could train myself. However, I strongly feel that every athlete needs a coach to push and motivate them. For kettlebells, I rely on coaches like Anthony DiLugio, Mike Mahler, and Lisa Shaffer to keep me progressing. For competitive body building or figure, I work with Jerry Malina in Austin, TX. When I'm focusing on conditioning and want to switch up the routine, I work with CATZ Sports or Bruce Acuna of Bruce's KO Boxing in Austin, TX. When I'm dieting, I work with Mike Davies of The Fitness Factory (who is just AWESOME). I coach other people so often, that I need someone to help me tweak and perfect my own training routines and challenge me in different ways. Think about it this way - every professional athlete (bodybuilder, figure competitor, football player, baseball player) - they all have the knowlege and experience to train hard and get results...however, they utilize coaches to reach their own ultimate potential. Coaches/trainers are great resources, and I rely on coaches to reach my personal fitness goals, just as others rely on me. There are ways that a coach can push you that you can't achieve alone; in addition, my trainers can spot me instead of me working out by myself. I'm only going to go so far alone :-)

I am actually working with Mike Mahler for the next 3 months to focus on conditioning and fat loss and with Mike Davies on my diet. I discovered Mike in early 2006, at about the same time I discovered Anthony DiLugio and Lisa Shaffer. I met him this past September at a workshop he hosted with Lisa Shaffer in Dallas, TX. I really like Mike's energy, routines, and his focus on true strength & conditioning. So, I decided to become one of his on-line clients as a change of pace. For the first 4 weeks, I rotate between 3 different circuit routines that combine kettlebell and traditional strength drills. I am finishing up the first cycle now and will begin cycle 2 next week.

He designs all of my circuits, and I'm trying to stick with the program exclusively, while adding in some of my own fun training occassionally (like AoS videos). Winter time is the toughest time of year for me to keep up with my kettlebell training since the garage is so cold, but I thought Mike could help keep me motivated and on track. Not to mention, he can help me pull together some loose ends with my own program design.

I plan to return to CATZ Sports in January for spring training. Mike's programs and CATZ will overlap for about a 5 weeks, but it will be fun; I'll likely substitute CATZ for my 2x/week interval cardio sessions that Mike prescribes. Thus far, I've not been as strict with my interval cardio as I am with my training. I tend to do my own thing for cardio. I still get it in, but I change it up alot. So far I'm getting great results and see improvements in my conditioning and overall strength. My goals are to be able to do 1 unassisted pull-up and get back to my normal body weight (160lbs) by March 2008. I plan to return to the competition stage next year, so I need to focus on getting my body conditioned and prepared in the off-season. Training season will begin March 2008. I want to compete in the summer, and I may return to figure just to put on the heels :-)

Wed, Dec 5, 2007 - AM Cardio

11:45AM-12:15PM Interval cardio using bike: 5 min wu/cd, 30 sec sprint/60sec recovery 15X. Entire workout lasted 32:50. This is an awesome little cardio cycle!!!

Tuesday, Dec 4, 2007 Workout

8:45-9:35PM Today's workout was remarkably pretty good, even after taking the weekend off (and AF visiting)! I felt strong throughout most of the circuit, although the TGUs still kicked my a**. I did the workout exactly as prescribed using the weights indicated.

I mostly took 45-second breaks in between each exercise and one-minute breaks at the end of each circuit. The body of the workout took me 40:23, excluding warmup, cool down, and stretching. The last time I did this circuit, I completed it in 45:07, so I am improving. The table below shows the workout, and the times indicate the end time for each exercise. Keep in mind the 45-second rest in-between exercises, and 1 minute rest at the end of each round.

Exercise	Round 1	Round 2	Round 3
Warm-up	4:51 mins joint mobility drills
One-arm KB Clean and Push Press 1x7 each side (35lb bell)	0:41	12:19	27:23
One-arm KB Bent-over Row 1x8 each side (44lb bell)	2:05	13:44	28:54
Turkish Get-up 5 reps each side (26)	7:01	21:19	37:50
Barbell Deadlift 6 reps 95lbs	8:10	22:32	39:00
One-arm KB Swing 1x10 each side (44)	9:43	24:04	40:23
Round Rest	90 secs	90 secs	1 min
Stretching - As prescribed by Mike	End Time: 49:05